01/16/2016

Salt Lake City CrossFit – WOD (No Measure) 500 meter row 3 rounds: 10 jumping squats 5 inchworm pushups 10 meter walking lunge 5 cartwheels (each arm) 30 second plank Metcon (Time) 2 rounds: 10 box jumps 15 pushups 20 broad jumps 25 burpees 30 jumping lunges 35 wall balls

01/15/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 25 single unders 25 double unders 20 hollow rocks :30 side star plank each side 10 yoga push-ups Weightlifting Alternate and rest 1:00 between A1 and A2. Record highest max set A1: Max rep push-ups (Max effort sets ) A2: Max rep strict pull-ups (Max effort […]

01/14/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 jumping squats 10 walking lunges 10 push-ups 10 slow goblet squats then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting rest 2 mins between sets tempo OHS @44×1 (Establish a 1RM w/tempo then 3X3 at 80%) Metcon Metcon (Time) 5 […]

01/13/2016

Salt Lake City CrossFit – WOD Warm-up 30 cal AD Start at the garage end at the cage, down and back for each movement: alternating high kicks cartwheels (right side down, left side back) carioca (grapevine) inch worms Skill 25 minutes to work on skills of choice! Metcon Socre is total reps combined from the […]

01/12/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 20 jumping jacks 20 arm circles forward/backward 10 air squats 10 hollow arch rocks 10 hollow arch swings :60 plank Weightlifting Alternate and rest 1:00 between A1 and A2, rest :30 between arms A1: Single arm tempo DB/KB press @50X1 (As heavy as possible 3X8) A2: […]

01/11/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 10 cal row 10 rear elevated split squats each leg 10 jumping squats 10 side laying clam shell each leg 10 walking lunges 10 good mornings Weightlifting rest 2:00 between sets and :30 between each leg Weighted rear elevated split squats (As heavy as possible 10-8-6 […]

01/09/2016

Salt Lake City CrossFit – WOD (No Measure) 400 meter run or 100 double unders 3 rounds 10 pass throughs with band 10 squats 10 meters broad jump 10 inchworm pushups Metcon (AMRAP – Reps) 10 minute AMRAP 6 calorie row 12 pushups 18 wall balls Metcon (AMRAP – Reps) after 2 minute rest 6 […]

01/08/2016

Salt Lake City CrossFit – WOD SLC Barbell starts Monday! All skill levels welcome. Warm-up 3 rounds: 20 cal row 10 banded good mornings 10 toe touches 1 light TGU each arm 20m single arm OH KB carry each arm Weightlifting Rest 1 min 30 mins to establish max bench press and weighted pull-up total […]

01/07/2016

Salt Lake City CrossFit – WOD Warm-up 3 rounds: 250m row 10 air squats 10 walking lunges 10 push-ups then: 1:00 couch stretch each leg 1:00 pigeon stretch each leg Weightlifting Rest 1-2 mins between Tempo OHS @44X1 (Establish a 1RM then 3X3 at 80% w/tempo ) Metcon Metcon (Time) 5 rounds: 12 OH walking […]

01/06/2016

Salt Lake City CrossFit – WOD Is being a more efficient lifter one of your 2016 goals? SLC Barbell starts January 11th! Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD then group barbell warm-up: jump shrugs high pulls muscle snatch overhead squat drop snatch sotts press hops forward/backward good mornings kang squat tall snatch […]

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